Target your entire arm with these multitasking workout tips from personal trainer Hannah Davis from Body by Hannah.

1. Arnolds


Do two to three sets of 10 to 12 reps; work up to eight to 10 reps per set with a heavier weight.

Setup: First, begin with a few exercises to warm up the shoulders (such as straight arm circles and alternating chest hugs) — you don’t want to rotate with weights until your blood is pumping. Then hold a pair of weights in front of your shoulders, palms facing your body. (The start position should look like the top portion of the dumbbell curl.)

Action: In one fluid motion, raise the dumbbells and rotate the palms of your hand to face forward — keep lifting until your arms are extended straight above you. Pause and then reverse the move and repeat.

Max motion: The range of motion of this exercise is much greater than that of a standard shoulder press.

2. Bent Over Reverse Fly


This move engages your rear delts, the muscles at the backs of your shoulders. Bend your knees a little bit, and move the dumbbells outward in a flying motion until your arms form a straight line across. It’s very important that your palms are facing your body and not each other. Bring the dumbbells back down and repeat this motion. Do 8-10 reps.

3. Field Goal Post


Bring your elbows up to just below shoulder height with one dumbbell in each hand. Open up your arms into a field goal position, stretching them back to activate your shoulder blades. From there, drop your forearms down so that they are parallel to the ground before lifting them back up into field goal position and closing them in front of your face. Repeat 10 times while keeping your elbows up and your core engaged.

4. Overhead Tricep Extension


# Begin standing with your feet shoulder width apart for your starting position. Grab a rubberized plate if you have one available. This exercise works best with a Crossfit plate since they have a soft rubber coating on the exterior making it easier to grip and you can choose from different weights. # # # Most of these plates come in 10, 15, 25, 35 and 45 lbs all with the same diameter. I prefer this wider plate because for most people it can keep your hands approximately chest width.
# Contract your abs and slightly roll under your hips.

# With your palms facing toward each other and gripping the plate, extend your arms upward and over head. You want to be sure that you bend your elbows at approximately a 90 degree angle.
# Keep your elbows pressing close to your head and your biceps near your ears throughout the exercise. Be sure to squeeze your tricep until your arm is fully extended overhead.
# With control, allow the plate to come down behind you until your elbows are at a 90 degree angle.
# Using your triceps, extend the plate back up overhead for your next rep to really work your tricep.